Gameplay in Bootcamp

No, not that kind of gameplay, we are all friends here.

Roll the Dice

Start each round with 40 Frog Hops

1's- Push ups x 15
2's- Rows/Pull ups x 15
3's- Reverse Crunches x 15
4's- Kettlebell Swings x 15
5's- Star Jump Burpees x 15
6's- Split Squats x 15 per leg

Here's todays video:

Cardio Intervals: Ben's Bootcamp Approved

30 seconds of work 30 seconds rest for 30 rounds...you know the drill.

Did a little twist today though: In groups, you will be at one of two stations and will perform the same movement for the first 8 rounds then switch for the last 7. Then switch stations and repeat.

We did:

Sprints
Bike

Hill Climbers
Burpees

Here's a clip of today:

A, B, C, D

A). Kettlebell Swings
1 Arm DB Snatch
Push ups


B). Step ups
Goblet Squats
Rows

C). Renegade Rows
Reverse Crunches
Kettlebell High Pull Burpee


D). Squat Press
Planks
Wood Chops

3 rounds of one minute each exercise. No rest after completing a round. After completing three rounds rest for one minute.

40 pounds in 9 weeks! Think it isn't possible? Tell that to Lisa. She and the other MOOsers are changing their lives forever.




Here's a video of today:

Metabolic Conditioning: Bootcamp Style

Moosers have 7 weeks left. Some are cruising along, others are just hitting their stride! All together they have changed their lives forever.

30 seconds of work 30 seconds rest for 30 rounds

Hill Climbers
Bike
High Knees
Firehose Slams
Renegade Rows

Here's a video of today:

Cardio Day in the Northeast Kingdom

All Taking their turns on the firehose!

Cardio Day: 30 seconds work 30 seconds rest for 30 rounds.

Bike
Firehose Slams (alternating)
Frog Hops
Burpees

Hoping to get some outside time in the next few days. Fresh air and outdoor workouts. Nothing beats it.


Here's the video:

Bells and Body Fat Loss Workout

Bells and Body workout

Kettlebell Swings
Reverse Lunges
High Pull
T-Push ups/Push ups
Swings
Get up Sit ups
Goblet Squats
Planks

Round 1: 30 seconds each
Round 2: 45 seconds each
Round 3: 60 seconds each
Round 4: 45 seconds each
Round 5: 30 seconds each

Then we did some fun cardio at the end. Same as Tuesdays finisher: partner up and one runs to end of studio, does 5 burpees while other partner is doing high knees/jumping jacks the whole time. Then switch roles. Continue for 10 minutes

Heres' some video footage of today:




And here is another one:

Vermont Bootcamp Does Interval Training for Fat Loss

Interval Day: 30 on 30 off for 30 rounds. Love IT!


Bike
Lateral Shuffle
Plate Punches
Firehose Weave
High Knees

Here's the video:





Erica even had enough gas to workout with the 9am bootcamp class this morning. Crazy she is!

Weight Training for Fat Loss

Four Rounds of

Deadlift x 10
Push ups x 10
Split Squat x 10 each side
2 Point DB Row x 10 each side

then 2 rounds of

Deadlift x 20
Hands elevated push ups x 20
Split Squat x 20 each leg
Rows x 20

Planks 3 rounds of 1 minute each

Then did some cardio relay:

Two teams, first person sprints to opposite end of studio then does five burpees, while the other partner is doing jumping jacks. When runner comes back they switch roles. Continue this for 7 minutes.

Here's the daily video:

New Cardio For Fat Loss

Pull up your draws, they're fallin down!

New Cardio today:

30 seconds of work 30 seconds rest for 30 rounds.

Bike
Renegade Rows
Burpees
Hill Climbers
High Knees

Here's a video of today, but not the workout, a little test of strength post workout:

A Bootcamp Workout Update

Today we did the very same workout we did on the very first day, and had some pretty amazing results.

Everyone was using heavier weight on exercises and either beat their previous time or came close.

Beating your time AND using heavier weight. I don't know about you but that spells improvement to me. Great stuff everyone.


30:30

Kettlebell Swings
Rows
Squat Press
Push ups

30 seconds of work 30 seconds rest for three rounds counting reps. Complete all exercises in this format.

Scaled Challenge: Now take all of your reps from all exercises and burn through them all in on big circuit for time.

Then we did ten minutes of farmer's carry relay/burpees/plank- One person did the farmers carry and five burpees at the end then farmers carry back while their partner would perform a plank. Then when partner returned, they would switch roles.

Here's a video of today:




Got some updates on who is leading the contest, but don't have Christine's results yet, so here are the tentative results thus far. It is very close:

1. Lisa
2. Erica
3. Tonia
4. Missy
5.

Here's how I figured it: inches lost x body fat percentage lost squared (since body fat is our primary measuring point, we doubled the value) x percentage of body weight lost. I'll update if I get Christines measurement.

Yesterday's Bootcamp Fat Loss Workout AND today's

Yesterday's workout

Four Rounds of

Pull ups x 12
Deadlift x 12

Four Rounds of

1 Arm DB Snatch x 12 each arm
Lunges x 12 each leg

Four Rounds of

Step ups x 12 each leg
Push ups x 12

Four Rounds of

Kettlebell High Pull Burpee x 12
Reverse Crunches x 12


Today's Workout

Cardio:

30 seconds of work 60 seconds rest for 20 rounds. Stay at one exercise for five consecutive rounds before moving on to the next exercise. Repeat this for entire workout.

Bike
High Knees
Firehose Slams
Renegade Rows

Here's some video of the aciton:

Monday Cardio Fat Burning Session

Monday Cardio Brings some new things to the mix:

30 seconds work 60 seconds rest for 20 rounds

Bike
Firehose Weave
Renegade Rows
Lateral Shuffle

We were short two this morning although Christine got her workout in earlier. Get better soon Erica

Here's a video of today:

Breaking Bands and the MOO Crew

Tod and Deveney joined us this morning for a cardio workout. Great stuff, we worked so hard we even broke a band! Christine is now fired from using bands.

30 seconds of work 60 seconds rest for 20 rounds

Alternating Firehose Slams
Burpees
Bike
Frog Jumps
Plate Punches
Band High Knees
Plate Clean and Press

Thanks Tod and Deveney for working out with the MOOsers this morning. I hear the live broadcast wasn't the best but we appreciate the visit.

Here's a video of today:

Legs and Lungs Bootcamp Workout

First we did Push Press and Assited Pull ups for strength, then the fun began:

Legs and Lungs

50 Jump Squats
40 Goblet Squats
30 Kettlebell Swings
20 Step ups each leg
10 Lateral Skater Hops each leg
25 Burpees with Push up
10 Lateral Skater Hops each leg
20 Step ups each leg
30 Kettlebell Swings
40 Goblet Squats
50 Jump Squats

Complete once

Here's a short video of the action:

Cardiovascular Fitness Develops Faster with Interval Training

Some new cardio stuff today, yet again and an added twist.

30 seconds of work 60 seconds rest for 20 rounds. We didn't rest after ten today, we did a straight 20. Were they up to the task? You better believe it!

Firehose Weave
Burpees
Plate Punches
Sprint/Bike
Band High Knees (they loved this one...its a keeper)

Here's a video of today:





Nutritional Reminder: Lettuce doesn't count as a veggie source. Find more options that are much richer in fiber, and vitamins and minerals. Celery isn't quite a veggie either. There's nothing wrong with them but the benefits they provide are minimal. Veggies like broccoli, cauliflower, carrots, spinach, cabbage, squash provide a ton of benefit to your health and your fat loss success.

Tabata Extra Bootcamp Workout

Tabata Extra

1. Double Ring Rows
Deadlift

2. Plate Clean and Press
Push ups

3. Goblet Squat
Flutter Kicks

4. Kettlebell Swing
Renegade Rows

40 seconds of work followed by 20 second rest. Switch exercises during rest break. Complete 4 sets of each exercise before moving to next station. There is a 40 second rest between stations.


Then we did a farmers walk relay with a twist:

Farmers walk in partners, when one gets to the end they perform 5 burpees, and the other partner does push ups until partner doing burpees is done. We did this for ten minutes and the winner gets a free box of Prograde Cravers. Congratulations to Missy and Erica.

Here's a short video of the action today:

Cardio for Fat Loss

Cardio Day in MOOserville, but we added some new stuff today:

Sprint
Alternating Firehose Slams
Jump Rope
Plate Punches
Kettlebell High Pull Burpee

30 seconds of work 60 seconds rest. We did ten rounds, rested then did ten more.

Erica didn't get enough work apparently because she then joined us for the 900am bootcamp...she might be addicted folks, not sure.

Here's a video of todays workout:




Great results from all the moosers, be sure to check out their blogs for the tallys thus far. I hope to have the six week mark leaders of the contest up soon.

Fantastic Friday Fat Loss in Vermont

Cardio Day: Moosers worked hard while I was away and today was day one of measurements. More on that in a minute.

30 seconds work 60 seconds rest for 20 rounds.

Firehose Weave
Plate Clean and Press
Sprint
Renegade Rows without weight
Jump Rope

Here's a video of the deadlift we did on Tuesday:




And here is a video of today's action:



And here is another one:




Nutrition Tip of the Day:

Fiber's role in fat loss: Fiber has many roles that benefit you and your health. It keeps you full longer, balances blood sugar, fights free radicals, and many more. Look to have at least 25 grams of fiber per day. Use fruit and veggie sources to satisfy your fiber intake as well as beans and legumes, and whole grains.

So measurements were today and I'm sure the MOOsers will be talking about it on their blogs but just some of the highlights: Tonia is down 15 pounds, Erica is down 18 and 5 percent body fat including 5 inches from her waist, and Tonia lost two inches just from her thighs! For more check out their blogs, more tomorrow on the others as we measure the rest of the contestants.

Deadlift for Fat Loss

Tuesday we did deadlift first and set some new personal records. See the video on that below. Then we did this:

A) Ring Rows
Squat Press

B) Step ups
Push ups

C) 1 Arm DB Snatch
Side Plank Leg Lift

One minute per exercise and perform three sets or rounds without rest, then rest one minute before starting next station.

I'll post the video of the deadlift later, my internet connection isn't cooperating.




Nutrition Tip of the Day:

Listen to how you talk to yourself: Postive attracts positive and negativity attracts negativity. Listen how you talk to yourself and yell out stop it when you talk negatively. Say the opposite to yourself and recite the long list of great things you have accomplished. Focus on them and turn your self talk around.